Fitness for the over 50s

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It’s never too late to start! …and Personal Training here in Albury/Wodonga is even more enjoyable!

In the recent past, exercise was strictly for the young … forty years ago, the idea of someone over fifty or sixty doing a marathon would have been viewed as potentially dangerous. Now we see many seniors in their 80s completing marathons, and many others taking up walking, cycling, swimming and much more. However, the majority of over 50s fail to take any health and fitness targeted exercise at all.

Seniors are increasingly aware of how important it is to take care of themselves, as they come to realise that the one thing that makes a difference to their enduring quality of life, is exercise. This is where I can help the over 50s – by transferring that awareness into action.

Why should you care about exercise? Here are four considerations:

Strength: According to research, muscle mass declines about 4% each decade from age 25 to 70. This results in us becoming weaker and less capable of performing normal daily tasks. Also, muscle burns calories even when you are resting, and frankly looks better than fat!

Endurance: As we age, we lose aerobic fitness. This often contributes to reduced mobility in daily life, and has a negative impact on our heart, lungs, and weight.

Flexibility: Joints change with age, leading to stiffness, decreased range of motion and injuries. One major cause of back pain, is a lack of flexibility.

Balance: Each year, hospitals see thousands of seniors for broken bones due to falling.

The good news is that these losses aren’t inevitable. Many of the symptoms we attribute to ageing are simply because people become less active. This leads eventually to loss of independence. Perhaps more importantly, as the four points made above start to have their effect, we become more overweight, and less physically capable of doing the things that we want. Put these together and we end up unhappy – both with our lives and with the way we look.

No matter how old you are, exercise can improve your quality of life, keep your weight under control and enable you to lead a full and active life. It need not involve a lot of time, and you can see benefits quite quickly. A combination of cardio, strength training, and flexibility exercises will allow you to stay healthy, and maintain your strength and independence for much longer than if you do nothing.

Before you start, you should be checked out by your doctor. However, we will talk you through what needs to be done at your first consultation.

Remember – It’s Never Too Late to Start

So, what now? The first step is to contact us @ Summit Performance.

Cheers,

 

Jeremy

PS – I’ve attached 2 great golf specific exercises that should definitely be incorporated into your routine. See below!

 

These exercises may seem awkward at first, but don’t worry – you’ll adapt quickly!

T Hip Rotations

Start: Stand on right leg and hold support with right hand (or both if required initially).

Movement: Hinge through your right hip by dropping your chest and lifting your left leg to the ceiling to create a perfect “T” with your body.

While holding with your right hand, open your hips and shoulders toward the ceiling until you feel a stretch on the outside of your right hip. Hold for 2 seconds. Rotate your hips and shoulders down across your body until you feel a stretch on the outside of your right hip. Try 10 then switch legs.

Coaching points:

  • Move your shoulders and hips as one unit.
  • Keep the leg youre standing on slightly bent at the knee.
  • Keep your back leg lifted towards the sky throughout the movement.

You will feel: Stretching on the inside and outside of the hip youre standing on.

Standing Ys

Start: Start bent over at the waist with your back flat and chest up.

Movement: Hold a club (or broom handle), palms up. Glide your shoulder blades back and down, then raise your armsover your head to form a Y. Return to the starting position and continue for 12 repetitions.

Coaching points:

  • Initiate the movement with your shoulder blades not your arms.
  • Keep your thumbs up!

You will feel:

The movement working your shoulders and upper back.

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